Yancy Camp Workout 492
I’m out on tour with Alpha Warrior helping coach up the US Military’s fitness leaders in preparation for using the Alpha Warrior Functional Fitness Gyms that we are installing at 150+ bases around the world. Today I coached a group of service men and women at Whiteman Air Force Base and part of the training program is prepping them to coach large groups of clients while using the Alpha Warrior Gym in a large group circuit set-up. One of the greatest things about large group exercise is the energy. As the coach leading the class, you have to bring big energy. Many wanted to crawl up in to a shell when it was their time to lead the class. Over the years, I’ve learned that a big reason for this is the fact that we’re so hard on ourselves. We’re often times our biggest critic and we don’t want to fail. We will avoid situations that make us nervous and that would put the spotlight on us. We’ll say things “I’m very shy” or “I don’t like the spotlight”. I grew up a shy kid who stuttered but I had this burning desire to serve people with my words and energy that I knew I had bottled up. Many who were around me growing up would probably say they don’t think I was shy but I remember avoiding so many situations because I was terrified of being put on the spot, having to speak about something, etc. I worked very hard throughout my early 20’s to open up and express myself more and eventually enrolled in professional acting classes for 3 years. This placed me in a weekly situation where I was forced in the spotlight and put on the spot consistently. I struggled through classes and cattle call auditions and eventually got to the point where I started to open up and enjoy the pressure. There were times when I would arrive in the parking lot for class or a cattle call audition and I would be so nervous that I would just drive home. Auditions where I drove from San Diego all the way to Hollywood and I would turn around and drive my butt back home feeling crazy defeated the entire time. I stayed with it and as I said, I eventually stopped being scared of failure and being my worst critique. I began believing in myself and even though I had some auditions and classes where I didn’t perform very well, I felt accomplished. A large part of my career today centers around using my energy, drive, voice, leadership, and actions to serve others and I cherish the opportunities soooooo much. As you’ve see in my pre-workout motivational pieces before, start saying yes and accepting opportunities that make you nervous and anxious. You are an amazing person and I believe in you. We are all leaders in some form or fashion. Enjoy the opportunities you get to lead and inspire others. Much love – Yancy
Workout 492 (simple, fun, and effective!):
Run or 15% incline on the treadmill x 4min at aerobic (zone 3) effort (if outside – 2min out & 2min back)
Weighted squats x 10 (recommended weights – men 135lb & women 95lb)
Pull-ups x 4
One legged burpees x 10 (switching legs each rep)
Pull-ups x 4
Run or 15% incline on the treadmill w/weighted carry (bucket, sandbag, or other weight implement) x 3min at aerobic (zone 3) effort (if outside – 90sec out and 90sec back)
Weighted squats x 10 (recommended weights – men 135lb & women 95lb)
Pull-ups x 4
One legged burpees x 10 (switching legs each rep)
Pull-ups x 4
This completes 1 round.
Continue repeating for a total of 4 rounds.
*There’s only 28min total of run/climb but this is going to feel like a BIG session. Enjoy!
*Weighted squats – if indoors or at an outdoor gym that accomodates – recommended weight 135lb men & 95lb women. If outdoors, use the heaviest weight implement you have that’s as close to the recommended weight to accomplish the reps.
